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NOS GetFaster week X2

zwubazwuba
in General Training Discussions

So folks everything is prepared for the next round of gettin' faster image

Speaking for week #5 we are now entering the VO2 work again on the bike meaning our "beloved" long Z4 intervals are gone until Saturday

On the run the speed work is slightly increasing but don't be afraid there's no big jump here

... and finally under the sea there's a lot of work todo (at least for me) ... spongebob's waiting  

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Comments

  • Brenda RossBrenda Ross
    Just entering week 4. Swim today was good. Now I am scurred of week #5.
  • Laura BeckerLaura Becker

    Good swim today. Started off feeling really heavy....not how I usually feel when I start...strange. But worked through it and finished!

     60 minutes total 3100 yards

  • Leslie SchneiderLeslie Schneider
    Coach P told me to make sure not to skip my runs. So, since I had to skip my run yesterday (out of town for family event), I did my 2x1 mile today. Got the 80 minutes done. Not very fast due to fatigue but just glad it's done. I figure if Steve and Brad can make it work despite other obligations so could I.

    Will do today's swim tomorrow morn, skip the bike, and do the run tomorrow night. And no more late night parties! Well, not this week anyway. image
  • Laura BeckerLaura Becker

    Nice work Leslie! 

    So I'm here to ask for some mojo tonight. Today is a bike test for me.  I FEAR the bike test.  Especially since I started using trainer road...my numbers are low and it gets in my head. Anyways, my series of events went like this.....After getting home from my swim last night I buckled down to catch up on work.  Too much to do, not enough time, so didn't get to sleep on time....Woke up late this morning. 30 minutes late. But I put all aside and decided to get the test done anyways.... Well I pulled the plug about 20 minutes into the ride (I had just started the 5 minute vo2 interval). I was just not feeling it and knew it would not be good. Still didn't feel warmed up enough ect ect.... SOO since I really didn't "work" this morning I am going to attempt again tonight!!!! Plan to leave work ON TIME and go straight home to get on the bike.  ****fingers crossed**** 

  • Brenda RossBrenda Ross
    Try to focus on fueling and hydration today so you at least have that on your side tonight. It has taken me 4 years not to get freaked out by the testing. I go into them now with no expectation but to do the best that I can executing them. I read, and reread the advice in the wiki given my the coaches and tell myself to get out of my way, and even if the numbers do not change....I still had a solid workout.

    I did not get any movement on my numbers until I exited OS, and I am not sure I will have any movement when I get out of the GF plan, but I do know that I am putting the work in and feel fitter than ever. Remember that not everyone is a good tester. It really comes down to what you put down in a race anyway. Keep that in mind.

    All this to say.....Good luck tonight. Brake the 5 minutes up into 1 minute blocks and the 20 minutes up into 5 min blocks. You can ride really hard for 1 minute and then when that is done say....come on Laura, you can ride really hard for another minute. Before you know it, the 5 minutes is up.
  • steven cummingssteven cummings
    I'm in week 4 and I made the mistake of not taking a rest day yesterday. I had to mentor a swim last night for my local club and ended up finishing my 2,500 yds around 9pm. Anyways, i blew up on this mornings trainer ride and my 2x20's turned into 3x10's....wasn't feeling it and couldn't hit my power numbers. I rarely bomb a workout but I think my legs were fried from the weekend.
  • Brenda RossBrenda Ross
    I like that instead of quiting you still make the workout count by splitting the hard parts up. Nice job.
  • Leslie SchneiderLeslie Schneider

    Steven - you got it done - that's what's important!  Kudos for seeing it through.

    Laura -  2X what Brenda said and major mojo coming your way!

  • rlh2000rlh2000
    Ran this morning. Legs never warmed up the whole 45 min but still gets a check mark. Bike tonight. And sending the mojo to Laura!
  • judsonjudson
    Hard, Hard, Hard! Finished the bike and run - bike was 2 x 15m Z4 @ .97 and .98. Ran and got the 10 strides, but holy moly, this stuff is not easy. Keep on getting the work done! Have fun out there!
  • Brad MarcusBrad Marcus
    Agree with Judson - VERY tough. Also 2 x15' FTP bike and z2 run w/ strides today. My 1st 15' interval on bike was tougher than the 2nd....total mental game for me today!
    bike ms1 - .99
    bike ms2 - 1.0
    http://connect.garmin.com/activity/455087952

    run: I did 10 strides before the z2 work - Have I mentioned that I HATE the treadmill. Tomorrow's run is outside regardless of weather!
    http://connect.garmin.com/activity/455087961

    Hang in there guys! This is not easy stuff. Strategically take a day off if needed...we've all been there.
  • Antoinette RoseAntoinette Rose

    Yes, life does sometimes get in the way, but we work our scheduling magic and fit it in....OR, Laura, when you just don't feel it, start over when you know you can give it your all.  



    I tried to squeeze my ride in this morning before my daughter's gymnastics class and knew I'd have to cut short somewhere, but I did manage to get in a short warm up, the main set and some Z2 time before having to run out of the house all sweaty and stinky to a toddler gym class.  Still trying to psyche myself up to do the hill repeats in 16 degrees...I WILL get it done though...

    Determined!!

  • zwubazwuba
    Great work NOS'14 peeps!!

    Small update from my side - did my uphill bounces this morning and they felt pretty challenging ... did 1 more repeat as prescribed and I also felt a little "pain" in my right calf ...
    Well here's the workout (nothing really adorable but the elevation profile looks pretty) --> http://tpks.ws/6PQE

    went back to work with compression socks on then back home. Bike done in the evening 5x2'(2'). Did standard EN WarmUp and I really could feel that my legs are tired...
    Have to check if my HR strap is working correctly but for the RPE my HR was way too low (hope this is not an initial sign of overtraining here. Need to monitor further in the next sessions).
    Well the 2' segments are like someone is injecting Napalm into your legs - after about 1' it starts to creep up from HARD to VERY HARD. After 90" my legs were burning and I really had to pay my mental jokers to keep up the watts! I don't know which repeat was the worst from RPE perspective but they felt like Pearl Harbor or Desert Storm image
    In the end I got them done somehow suffering terribly and adding some Z3 minutes to complete a full 60' workout.
    Feel free to review here --> http://tpks.ws/dmLG
  • Brenda RossBrenda Ross
    Bike today was AWESOME! 2x15 coming in at .97 and 100%- woop woop. I have not seen 100 I think the whole outseason. Boooooyyyyyyaaaahhhhh. Had not been doing the EN warm-up but did it on Sat and liked how I felt so did that today. It was a bit broken up because I had some technical difficulties which leads me to believe I was not as warmed up as I could of been, hence the .97 on the first interval, but I could not believe how great I was feeling on the second interval. Fueling before/during/after seems to be working.
  • zwubazwuba
    BRING - IT - ON - BRENDAAAA image
  • Laura BeckerLaura Becker

    WOOHOO BRENDA!!! You are an inspiration my friend!

    Thanks to everyone for the mojo!!! IT HELPED!!! I went to attack my bike tonight.  I am just not a strong cyclist so the bike workouts scare me and are always mentally a challenge before I even begin. BUT I stayed positive and got myself pumped.  My numbers are still shamefully low but I showed improvement ALL AROUND!! I think trainer road and virtual power will really help me become stronger. I have been a HR athlete from the beginning and I just don’t think I was pushing myself as hard as I should’ve been.  Here nor there…FORWARD PROGRESS! I will OWN that bike by July!!  

    Supposed to do 5k test tomorrow....wondering if I should switch my Thursday and Wednesday run so tomorrow would be an easy run to let my legs recover.... 

     

  • Leslie SchneiderLeslie Schneider
    Brenda - you're on fire! Work is working for you!

    Stefan - you never cease to impress and inspire me!

    Today - did yesterday's swim - went well enough. Tonight did 40 min Z2 run, felt good to take it easy. Skipped bike to fit swim in but by tomorrow I'll be back on track. Looking forward to it.
  • kimmydctkimmydct
    Way to go Laura! If u wanna do a 5k race for your run test, there's the O'Putnam on Sunday and its supposed to be warm. Then I need to come home and run 7 more miles. Yikes!

    Yup, still really glad I switched to beginner GF plan. Hit 1.00IF for both 12' intervals. That was a first since the first 6 weeks of the OS. Go me!
  • rlh2000rlh2000
    Had a great bike tonight- 2x15 at 1.01, then tacked on a bunch of Z3 for a 90 min workout. Had 3 scoops of Perform and I think that made a world of different- I'd gotten lazy lately in fueling.
  • Brad MarcusBrad Marcus
    Way to go Rachel, Kim, Leslie, Laura, Brenda, Stefan, and everyone!

    For me today, 9 hours sleep + some girl scout cookies last night = a kick a$$ run for me today! Run was 3 x 1mile intervals which I'll admit I was dreading. I did the swim followed by the run and my run seemed to build as I went along. Intervals felt easier than usual and I felt really good overall. Intervals were 6:47, 6:50, 6:41 (target 6:55). Total 1hr/7.79 miles
    http://connect.garmin.com/activity/455594733

    swim 2500yds
    http://connect.garmin.com/activity/455594718

  • zwubazwuba
    Looks like a super-solid-training-day Brad!! (Can't remember when I had 9hours of sleep ...)

    I just did a "MainSet ONLY" day today ... crushed my 3x1mi @TP run and did a pretty nice but still challenging swim with tons of 50-repeats in the late afternoon.
    Here's the run -> http://tpks.ws/5hI8
    Here's the swim -> http://connect.garmin.com/activity/455610788
  • Brenda RossBrenda Ross
    After a morning of CPR and an afternoon of computer work, I just did not feel I had the steam to do a interval run. My energy levels were good, but my mental game has to be in plan if I want to do Z4 stuff. I was not going to work out at all, but after conversing with some of my OSC crew on FB, I decided I would do Sundays workout, so I went down, cranked the tunes and got on the mill. I was not 5 minutes into the run and down I went. Hit the deck with my knee and shin. I have no idea what the hell happened. My feet and ankles were cold from sitting for the past 3 hours, so maybe I hit the side of the deck with my foot. Who knows. At least I was not in a gym to be embarassed. I was all by myself. Anyway, I got up, continued the warm-up did the main set of 2x7min Z2, 3min Z1, 3min Z4, 2min Z1 and then jumped off. 45min run done. Better than nothing.
  • kimmydctkimmydct
    Wow Brenda, that's what I call a tough WKO, way to get through it.

    I got the WKO done by lying to myself. Super busy at work and needed to get back on the laptop but I really need to NOT skip my runs, so I told myself I just had to at least do ONE of the 2 x 1 miles, knowing once I did one, I'd probably do both. Yup,2 x 1 mi right on Z4 target. No extra credit but glad I did it, and here I am back to work..
  • Brad MarcusBrad Marcus
    Thursday 2 x 15' @ FTP done! Felt really good.

    ms1 15' @ .99
    ms2 15'@ 1.0

    http://connect.garmin.com/activity/456058581

    Looking ahead to my weekend run GF INT wk4 - anyone know why the change-up? I see a temp run vs the z2 stuff. Not that I'm complaining...I can use some variation, just curious.
  • judsonjudson
    Still damn hard..... but better than Tuesday. Hit IF's of .98 and .99 for the 2 x 15 min Z4, so it's nice to see some small improvement. Trying to be optimistic about that Saturday bike ride coming up! Getting close to the weekend! Have fun out there!
  • zwubazwuba
    It's a Love/Hate relationship I have with that VO2/Z5 repeats .... OMG these were brutal today again.
    Didn't hit a 1.2 IF for them but still a very solid workout!

    http://tpks.ws/72NB

    Already afraid of tomorrows BT-Swim session :/
  • steven cummingssteven cummings
    @ Brad- I noticed the same thing on the change in the weekend run being more tempo based. This week seemed to dial it back a notch with a rest day and a less intense Sunday run built in....i'm not complaining though!

  • kimmydctkimmydct
    I'd take Z5 intervals over 2 x 12, 15' 20' @ FTP any day! Looking forward to Week 5 now!
  • Brenda RossBrenda Ross

    It appears my fall on the mill yesterday did not affect me much. Nailed my intervals today at 2x15 at 1.01 and 100. Can I get a hellz yes!

    Since I did not have time for swimming yesterday I did that today after the bike and then followed that up with a session with my trainer.

  • Antoinette RoseAntoinette Rose

    Nice work Brenda!!!

    I wish I could say the same...I'm in Week 5 and these 6x 1.5'  Z5 intervals are killing me.  I got through them, but when I see them in the plan, I dread the day's ride.  I need to embrace them so I can crush them...in the weeks to come I'm sure I'll get there.





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